Advanced 5K Program
A training schedule for advanced runners who want to improve performance in the 5K race distance.
Schedule
Week 1
6 x 800m
2 minutes rest between reps.
5 miles
6 miles
5 miles
Fartlek. Distance includes 1 mile warm up/down.
4 miles
7 miles
Week 2
5 miles
Fartlek. Distance includes 1 mile warm up/down.
5 miles
6 miles
6 miles
4 miles
7 miles
Week 3
4 miles
6 x 800m
2 minutes rest between reps.
4 miles
6 miles
8 reps
200m hill. 5k pace.
4 miles
8 miles
Week 4
4 miles
8 x 400m
1-2 minutes rest between reps.
4 miles
7 miles
5 miles
4 miles
8 miles
Week 5
4 miles
6 x 800m
2 minutes rest between reps.
4 miles
7 miles
7 reps
400m hill. 5k pace.
5 miles
9 miles
Week 6
4 miles
10 x 400m
1-2 minutes rest between reps.
4 miles
7 miles
6 miles
4 miles
10 miles
Week 7
4 miles
8 x 800m
2 minutes rest between reps.
4 miles
6 miles
7 reps
400m hill. 5k pace.
4 miles
Race
Week 8
4 miles
7 miles
4 miles
6 miles
6 x 400m
Fast. 5k pace - 15 seconds
5 miles
8 miles
Week 9
4 miles
10 x 400m
1-2 minutes rest between reps.
4 miles
7 miles
10 reps
200m hill. 5k pace.
4 miles
7 miles
Week 10
4 miles
8 x 400m
1-2 minutes rest between reps.
4 miles
7 miles
7 miles
4 miles
Race
Week 11
6 miles
10 reps
200m hill. 5k pace.
6 miles
12 x 400m
1-2 minutes rest between reps.
4 miles
5 miles
Week 12
8 x 400m
1-2 minutes rest between reps.
5 miles
5 miles
4 miles
Race